“Amino acids are the tiny but mighty building blocks of protein,” Shaw says. “Not only are they responsible for helping your body break down food, but they also provide support for tissue repair and growth, hormone function, enzymatic reactions, and more.”
Plus, any amino acids that aren’t used to make protein can be used for energy when you’ve depleted other fuel sources, Ake says. This way, your body doesn’t have to dip into your protein stores during long workouts.
There are 20 amino acids, but only nine are considered essential. “‘Essential’ means your body cannot make them, so you must include them in your diet,” Shaw explains.
The best sources are animal proteins — meat, poultry, fish, eggs, and dairy. However, there are some good plant-based sources, too, including quinoa, hemp seed, buckwheat, and soybeans.
Three of the nine essential amino acids are known as branched-chain amino acids (BCAAs). These — particularly a BCAA known as leucine — play critical roles in activating muscle-protein synthesis, which creates the proteins that grow and repair muscle, says Ake.
Most people get the amino acids they need from food. But if you’re looking to boost muscle size, an essential amino acid or BCAA supplement may be helpful. One study found that consuming 5.6 grams of BCAAs after a strength workout amplified muscle-protein synthesis by approximately 22 percent.
Because animal foods provide the most bang for your buck when it comes to amino acids, a supplement can fill in the gaps if you eat a vegan or vegetarian diet.
In addition, older adults need more protein to maintain muscle health and function than they did during their younger years. While amino acids won’t contribute to total daily protein intake — they’re the building blocks of protein, not the other way around — their muscle-stimulating effects can help older people meet their changing needs.
If you choose a BCAA supplement, find one with a 2:1:1 ratio of leucine, isoleucine, and valine.
“The most important thing is to ensure the supplement you’re choosing is third-party tested, meaning it’s undergone testing to ensure what’s on the label is in the bottle.”
“The most important thing is to ensure the supplement you’re choosing is third-party tested, meaning it’s undergone testing to ensure what’s on the label is in the bottle,” Shaw says. “Since the supplement industry adheres to different regulations than food sold in the United States, it’s crucial to do your homework and choose a brand that goes the extra mile to ensure product quality.”
Also, look for low- or no-sugar, naturally sweetened supplements.
The ideal time to take amino acids is up for debate, but many experts recommend taking them while exercising or within a couple of hours before or after a workout.
Learn More
Read “How Do Amino Acids Support Muscle Health?”
Read “What Are the Benefits of Supplementing With Amino Acids?”
Functional Water Additives
For more on what you need to know about electrolytes and greens powders, see “3 Functional Water Additives to Try,” from which this article was excerpted.
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